Looking to step up your workouts?
Forget running on the treadmill or cycling to work. An international team of researchers suggests a different activity to manage stress, build resilience and improve wellbeing — dancing.
“Our research shows that by dancing, we can tap into a natural stress-relief mechanism that enhances our resilience and helps us cope with daily pressures,” said Jonathan Skinner, co-author of the study at the University of Surrey in the UK.
“It’s fascinating to see how something as enjoyable as dance can have profound effects on our mental health.”
Skinner’s team found that dancing facilitates the expression of emotions, strengthens social connections, improves mood and stimulates the release of “feel good” hormones like oxytocin and endorphins.
The research, published recently in the journal Psychology of Sport & Exercise, reports that dancing reduces anxiety, restlessness, salivary levels of the stress hormone cortisol, heart rate and blood pressure.
“In a time when mental health is more critical than ever, our findings advocate for the integration of dance into community health initiatives,” Skinner said.
“Encouraging people to move together can create a sense of belonging and support while enhancing their ability to cope with stress.”
A 2022 review of studies on the physiological and psychological benefits of dancing came to a similar conclusion — it fosters relationships and enhances joy.
The researchers, from China, noted that dancing can be done virtually everywhere — at home, in a studio, solo or in large groups. It requires no special equipment, which means that anyone can do it.
“In summary, dance can be used as an appropriate and alternative physical activity mode for children and adolescents,” the researchers wrote in the journal Frontiers in Physiology.
“The implementation of dance programs needs serious consideration by policymakers, schools, guardians and parents to produce greater long-term increases in physical activity in the foreseeable future,” they added.
Adults, meanwhile, should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week.
It helps to choose a pleasurable activity, so exercise doesn’t feel like a chore and can be done consistently.
If you’re looking for the best bang for your buck, the style and pace of dance matters.
A 150-pound person can burn 118 calories in 30 minutes by ballroom dancing, per Healthline, while 207 calories can melt away in a half hour of swing dancing.
Some medical experts recommend ballet for muscle strength, balance, posture and cardio endurance, while others suggest Zumba because it incorporates interval training. And several grannies attest to the power of the pole dance.
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